Strength
5x clean & jerk complex
(1+1+1+2+1)
Power clean + low hang power clean + push press + jerk + push press
Metcon
EMOMx16
Min 1: 17/15 cal row
Min 2: 10ea single arm db/kb push press (10/10 with a 1 second pause at the top)
Min 3: 15 toes to bar
Min 4: rest
Accessory
2x
15 banded pull apart
10 landmine row